The Calories in Fruit

If you are trying to lose weight, the calories in fruit will not
hurt you. Fruit is high in fiber and antioxidants, and it
provides carbohydrates for energy. Fruit is a natural food for our
species; our close primate relatives eat mainly fruit and leaves.
However, we suggest you limit your fruit intake to about three servings
per day to allow room for other nutritious plant foods.

Calorie Density: Calories Per Ounce

The tables below list the calories per ounce in 60 different fruits.

This
is just a partial list of fruits. If we wanted to create a list of all
fruits, the list would be at least twice this long.

We show
mainly the calories in fresh fruit, raw and unsweetened. These are the
natural plant foods that are best for weight loss.

Dried fruits
have a high calorie density and it is best to avoid most of them until
we reach our weight loss goals. We do include dates in our charts, as
they are our sweetener of choice.

When we compare fruit calories
per ounce, we are comparing their calorie density. Calorie density
is the key to effective weight loss. We want to keep the calorie density of our diet around 35 calories per ounce.

After looking at the first chart, it is great to find that the calories in fruit are quite low, with just a few exceptions.

Fruit is nature's candy, and we should enjoy some every day. What could be better than a bowl of berries?

Now let's look at the second chart, in which the fruits are listed by calorie density.

List Of Fruits By Calorie Density

Fruits

Calories Per Ounce

Fruits

Calories Per Ounce

rhubarb

6

tangerines

15

casaba melon

8

blueberries

16

lemons

8

currants

16

oheloberries

8

loganberries

16

grapefruit, white

9

pears, US

16

limes

9

quinces

16

strawberries

9

kiwifruit

17

watermelon

9

mangos

17

cantaloupe

10

cherries, sweet

18

honeydew melon

10

guavas

19

peaches

11

litchis

19

pummelo

11

grapes, red or green

20

blackberries

12

kumquats

20

gooseberries

12

persimmons, Japanese

20

grapefruit, pink

12

elderberries

21

mulberries

12

figs

21

nectarines

12

crabapples

22

papayas

12

olives, black, large

23

pears, Asian

12

pomegranates

24

prickly pears

12

bananas

25

clementines

13

passion fruit

27

cranberries

13

breadfruit

29

oranges

13

olives, black, small

33

plums

13

plantains

35

apricots

14

persimmons, US

36

boysenberries

14

olives, green

41

cherries, sour

14

durian

42

pineapple

14

avocados

45

apples

15

tamarinds

68

raspberries

15

dates

80

We
can see that citrus fruits, melons, and berries are quite low in
calories. But even some fruits that taste very sweet and rich, like
sweet cherries and mangos (our two favorites), fit perfectly in a
weight loss menu. Just be sure to limit the avocados and dates!

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